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Monday, February 20th

February 19, 2017

Deadlifts 4-4-4@85% 1RM

then,

Open WOD 16.4

13:00 AMRAP of:

55-Deadlifts (225/155)

55-Wall Balls (20/14)

55-Calorie Row

55-HSPU’s

 

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Sunday, February 19th

February 18, 2017

Rest Day.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

 

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Saturday, February 18th

February 17, 2017

Power Snatch 4-4-4-4@80% 1RM

then,

CrossFit Open WOD 14.2

Every 3:00 for as long as possible complete:

0:00-3:00

2 rounds of

10-Overhead Squats (95/65)

10-CTB Pullups

3:00-6:00

2 rounds of

12-OHS

12-CTB Pullups

6:00-9:00

2 rounds of:

14-OHS

14-CTB Pullups

etc, until you fail to complete 2 rounds in the 3:00 time period.

*CrossFit Kids today at East from 9:30-10:00am.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Friday, February 17th

February 17, 2017

Bench Press 4-4-4-4@85% 1RM

Strict Pullups (weighted if possible) 4-4-4-4@85% 1RM

then,

“JT”

21-15-9 reps each of:

HSPU’s

Ring Dips

Pushups (yes, always hand release)

For time.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Thursday, February 16th

February 15, 2017

Back Squat 4-4-4-4@85% 1RM

Clean Grip RDL’s 4-4-4-4

then,

50 Calorie Row

40 Step Ups (20/leg, 25/15# db’s)

30 GHD Situps

20 Box Jump Overs (24/20″)

10 Back Squats (205/135)

20 Box Jump Overs

30 GHD Situps

40 Step Ups

50 Calorie Row

For time.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th. Email Eric at fallscitystrength@gmail for more info.

Wednesday, February 15th

February 14, 2017

Rest Day.

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.

*The next Strength Program starts March 4th.  Email Eric at fallscitystrength@gmail for more info.

Tuesday, February 14th

February 14, 2017

Happy Valentines Day!

Push Press 4-4-4@85% 1RM

Bent Side Laterals 8-8-8

then,

10:00 EMOM of:

1-Push Press (using 85% 1RM)

1-Push Jerk

1-Split Jerk

then at minute 11:00:

3 Rounds for time of:

20-KBS’s (53/35)

20-Ring Dips

*The CrossFit Open starts February 23rd! Sign up now at: Games.crossfit.com.